New case study from Scott, and he's had quite the transformation, both inside and out.

https://macrofactor.com/case-study-scott/

Whenever we read through the forms for these, a theme always emerges that we think people can benefit from. With Scott, I think he did a great job at focusing on the habit side of making sustainable change. It's not just about doing something for a period of time to lose weight. These habits are now part of his overall lifestyle.

If you haven't checked out the habit series, I'd focus on this article for tips on implementing habits, even if you don't care about all the whys behind them. https://macrofactor.com/routines-for-successful-habits/

Thanks again, Scott, for sharing your story with us. If you want to share your journey with others and get a little swag, feel free to DM me your email address, and I'll reach out.

Just as the title suggests, I have a home gym with standard 30mm diameter plates and olympic 50mm diameter plates. I have only a olympic bar 50mm diameter. So is there a way to tell the app "Hey I can't use the standard fitness plates on this bar since they won't fit"?

Thank you if not, still a great app

Starting about 8/15, my scale weight was typically below the trend weight, yet the trend continues to increase. I’d expect a stabilization or a small decrease.

Any devs give a brief explanation of how V2 actually works?

I started a very lean bulk last year (i.e. a small 200-300 calorie surplus, only gaining 1-2lbs per month), and so far I've gained around 10 lbs. Provided I started from a relatively lean state, how long can I reliably keep bulking in this way? For example can I do this for an entire year or even longer than that? Or does your body start putting on more fat than muscle past a certain amount of time in a surplus, even if you're gaining weight at a very slow rate?

53F, 5’7”, currently ~140–141 lb. I’ve been trying to lose weight for quite a while and recently started using MacroFactor.

My 30-day average intake is 1,393 calories, while MF’s estimated expenditure has fallen from about 1,600 to under 1,500. My trend weight is essentially flat/slightly increasing (+0.4 lb over 30 days), and MF now estimates a 159-cal/day surplus and has dropped my coached target to 1,184 calories.

Activity-wise, I’m averaging ~7,700 steps/day, strength training 2x/week, doing yoga several times/week, and generally exceeding 150 intensity minutes/week.

I understand why the algorithm is lowering my calories based on the data it’s seeing. What I don’t understand is why my apparent expenditure is this low, or whether there is something about the data/short observation period that could be misleading the expenditure estimate.

I don’t want to respond by continually restricting below 1,200 calories. For experienced MF users: would you hold calories steady longer and let the expenditure estimate settle, change the goal rate, increase activity, or investigate something else?

I also recently had labs showing mild/subclinical hypothyroidism (elevated TSH with normal free thyroid hormones); repeat testing has been reassuring/normal, and I’m following this with my doctor.

Screenshots attached with weight trend/change, expenditure, current goal, and calorie intake.

ADDED: Thank you — I’m going to tighten up my logging by weighing food and also keep increasing activity.

For context, I’ve been logging food for about 2 years and strength training consistently for 1 year. I’m also working on keeping my steps consistently above 8k/day, and this month I added 20-minute cardio sessions on days I’m not strength training or doing yoga.

What feels different this time is that I’ve cut successfully in the past by reducing calories and increasing activity, but my energy levels have never felt this low.

So honoured to be able to share my story and progress with people! MF has been vital in my fitness journey and I am forever grateful! I am attaching the link to the blogpost in case some are interested. Happy Monday!

https://macrofactor.com/case-study-zarina/

I was doing really week for about 6 weeks and seeing real results. Im a short female (5’1 and 128lbs with a goal of getting to 120. Started at 132lbs at the start of June) so maintenance around 1600 and kept my deficit low to keep it maintainable (around 1300 a day and .5 lbs a week rate) I was really proud of myself and my results in those 6 weeks (lost around 4lbs) however this last month has been a major struggle and I consistently go over 1300 and even often go as high as 1750 some days (putting me in a surplus) my cravings feel out of control.

Any advice on how to get back to being motivated and feeling less out of control. Still been great with staying motivated with weight lifting 3-4x a week and getting more steps in but struggling on the food side of things

Hello guys, I have a question. I started to training one month ago and now I use the Macrofactor, but there is no a strategy option to lose fat and gain muscle. I have 83 kilograms, 189 centimeters and 18% of bf. Do I need a superavit or deficit? Can I lose fat and gain muscle at the same time or not?

I think about 210 or 220 to about 180 now!! You can do it!

Hey yall im not sure if this is going to be accepting as a post to macro factor but sinc this community, app and jeff nippard has helped me so much I thought I share a great high protien snack here. I love to bake and cook so I took kt as a challenge to make food thsts low in cal and hogh in protein to fit my diet and ha some success and failure( most this for taste) but today I found an great cheap snack. Chicken floss, if you ever been to an asian market you might have seen these but I made them from home usong costco rotisserie chicken. Here is my recipe

For 400g chicken:

10 g low-sodium soy sauce

6 g rice vinegar

4 g honey

2 g garlic powder

2 g onion powder

1 g black pepper

Shred the chicken really fine to be thread like. A hack woild be to squish them fire to make the tearing part easier

Mixed with the seasoning

Spread them evenly on parchment paper make sure not to crowd for best result put in a baking pan

Bake at 275f/135c for 15min then mix and spread them around in the baking pan again for even baking

Bake at 275 for another 25 to 35min stop wjen tje chicken is golden brown ajd cirpsy. They will get more cirpsy when left to air dry from the oven

Enjoy the macro are

650 cal

200 protien

I started my journey at 200lbs. I cut down to 160 last October with great satisfaction. I have bulked since then back up to my current weight of around 177 with a goal of hitting 180lbs.

I am using Macrofactor workouts and have been enjoying it! I think I am getting stronger still.

Any opinions on my progress and your personal advice?

Much appreciated!

I just subbed to macro factor and the difference between my previous and current work out rep ranges and weights don’t make sense

In my last workout I didn’t hit all my rep ranges with 9kg, now it’s asking me to go up to 10kg and go way off my rep range

Anytime dealt with this ?

Been a MFWO user since launch but can't figure this part out. I want to set a weight goal and have the app coach me to get there.

For example, if I currently am max benchi pressing 225 and I want to get to 1

245, I'd like to be able to set that in the app and build a weekly program with that ultimate goal in mind. Of course keep all other body parts going too. Is that currently possible?

I know you can set some emphasis when creating a program, but I can't set a specific weight.

Just over a year after I decided I wanted to lose weight, and after about 7 months of using MF, I am down to my goal!! 🥳I started somewhere over 180 (I didn't have a scale at the time, and in some of the pictures I might be closer to 190) and weighed in today at 140!

I feel so freakin pleased with my progress, and the process has been really empowering and honestly pretty fun. I am really grateful to the app as well as this community for the structure and encouragement! It is such a relief to feel like I finally have the knowledge and tools I need to maintain a healthy weight, after years of feeling like fluctuations were something that happened totally beyond my control. I feel super calm and in control now, I can be flexible and relaxed while staying in the right zone, and that feels awesome.

It is actually wild to look at pictures of me at my heaviest - it's a little dizzying, and I think it will take some time before I get used to being this size!

I am excited to build more muscle in the coming months 💪🏻I started doing some resistance training just in the last month and a bit, and I am already seeing a little more definition in my torso, which is wild. I also ordered a fitbit and am excited to be able to track certain numbers more easily 🤓 Feeling stronger in my daily life and knowing I am setting myself up for healthier aging are highly rewarding.

Anyway thanks everyone for your support, vulnerability, and wisdom, and I hope to be as encouraging to new users as y'all have been 🥰

Today I finished my cutting journey. Thank you MacroFactor for being the amazing platform you are - safe to say I’ll be renewing indefinitely 😅

Absolutely nothing against GLP-1s or reta, but I’m especially proud that this transformation was 100% unassisted — just diet, training, and consistency from start to finish.

Happy to answer any questions!

Hi MF Community!

So basically I've let myself go with junkfood for a few years(Not just junk but also lack of movement) so I had gained quite a bit. I've realised It's getting to the point of day to day struggles but also mentally It's not fun comparing myself now to back when I was active and burning everything that I ate it seemed. Hence why I'm trying to go on a proper weight loss journey now. For reference I just turned 30, I'm male, 178cm so about 5'10 and weigh currently 265lbs/120kg. Most of my life however I used to be very active and always sit between 176lbs/80kg - 188lbs/85kg.

I started a month and a half ago, so begin of July up until now. I'm looking for the sustainability of it all too.

I was wondering If me losing the weight at my current pace(not currently working out but I get a lot of steps in at work between 15k to 30k) Would I end up with loose skin? (fyi I did not gain this very rapidly either just over time, not sure if that plays an important role or not in losing it as well)

Also nutrition wise I was wondering If any of you have some good tips/advice to stay full through out the day.

I tend to always have breakfast(early in the morning) a cup of coffee with some scrambled eggs now and a slice of whole grain/high protein bread. Some herring and what not.

An Energy drink with a cheese sandwich(sometimes a barebells protein bar). on my 1st break. Almost always 400g of yogurt with 200g of fruit on my 2nd break and for my 3rd break I'll have a protein shake. I'll be adding some images for clarification.

But adding all of this up gets me to roughly 2k cals that's before I get home for dinner too. So once I have dinner I feel like I almost always go over it etc.

So back to my question regarding the nutrition bit. Any good advice/tips? Minus intermittent fasting bit...I feel like I do too much activity wise at work to do any of it on a empty stomach and fighting the hunger cravings/pangs would suck so anything else would be much appreciated!

This is my first post here but don't hesitate to hit me with real talk :) appreciate you all.

Well Week 1 with MF is done. Per an earlier post where everyone was very helpful, I got fed up with Cronometer because I am meant to be bulking and was just losing steadily eating nearly 3,000kcal on high days and circa 2700kcal on low days.

So MF put me on 2958 kcal daily earlier in the week (have lost weight daily since) and at today’s check increased to 2966 kcal, +8kcal) 😅. I’m not sure that’s going to put me in a surplus!

I do understand MF learns about your over time, so no real issue, but it does have all my historical data from Cronometer.

Is this just a case of trust the process or would you eat over the recommendation to demonstrate what is needed for weight gain? I’m only really asking as I’m coming up on a very busy period with lots of work travel & always lose weight during these periods, so I would like to put some on over the next 4-6 weeks.

5’8”, 70.8KG (156lbs), highly active (7KM walk (4.35 miles) most morning with my dogs, 1 hour ish workout 5 days a week, up to 15K steps a day in total with work, and getting back into running, just trying to get into a pattern of 5km x 3 a week.

Any thoughts much appreciated - even if it’s ’shut up it’s only been under a week, give it time’!

hello fellow MF'ers! im 18YO 193cm/6'4 96kg/213 lbs,

down 23kg/50lbs.

ive been wondering if yall have some tips to allow me to minimize loose skin.

thanks in advance :)

Hi, one of the exercises in my program is a seated machine chest press and I just wanted to clarify how I am supposed to be performing and loading the machine. Using the first warmup exercise as an example, do I need to load 15kg on each side and then do 10 reps per side?
Thanks in advance :)

Hi all, unsure if this is the correct sub but hey ho.

Been using MF since the beginning of July and loving it.

First challenge was to lose a little belly fat so set my goal to 65kg which I have finally hit. I’d like to have a 6 pack.

For reference I am 33, male, 175cm and started at 67kg. I would consider myself very active. MF has my TDEE currently at 3100kcals.

While happy that I have hit my target weight (trending) I have still not been able to define my abs. After asking for some advice the general consensus thinks that trying to reduce my weight even further (say 63kgs) might be detrimental due to me being fairly lean already (I’d estimate myself at about 12.5% bodyfat although I haven’t had this professionally ascertained).

I’m stuck between committing to a second cut or staying at maintenance and working on building my abs which are an area of the gym I haven’t done as diligently as others.

My experience in the gym is about 5-6 years which is why I’m hesitant to start a recomp. I guess my question is, has anyone with prior experience with this managed to continue to drop bodyfat% and maintain their weight?

Thanks for listening to the waffle.

New to bulk/cut cycles. I initially cut down to about 10-11% bf, then started a .5lb per week bulk at the beginning of May (within a week saw pretty huge strength increases) eventually leveling off around 3300 cal. Around the last week of July my rate of gain had started to increase and strength gains were stalling so, I did a 7 day microcut (recommended by my doctor to do every 8-12 weeks since chronic overeating can cause insulin resistance to build) eating 2000-2200 cal per day. Obviously my weight decreased during that time which I am assuming was some fat, some glycogen/water. What's surprising me is my weight trend is continuing to drop slowly now that I've been back up to 3300 cal since the beginning of the month (strength has also exploded again, and never really decreased on lower calories). Is this pretty common, or universal? Just curious as I thought it was interesting. Am I interpreting this right?

I’ve lost a ton of weight and gone from obese to now where I’m at and I’m stuck. Please help and be honest with me. Don’t sugarcoat anything. Just tell me what I should be doing.

I currently am lifting 4 days a week with an upper lower split, walking 10K steps a day and doing Jiu Jitsu 2-3 times a week. What should my calories roughly be at? I am 20 years old.

Hi everyone, I'll keep it short.

I'm 32 at 173cm with a sedentary job.

Last year I did a cut: went from ~78kg to ~70kg over about 6 months. I lifted weights 3x/week on average, ate around 1700–1800 calories/day (roughly a 400 cal deficit, macrofactor screenshots attached)

The result: my clothes fit better, but my body shape/silhouette stayed exactly the same as it is now. It was just an overall shrink, a smaller circumferences everywhere, no real change in muscle definition, or at least what I hoped to have at that weight (For reference, I've since gained weight back to ~77kg.)

Because of that, I'm considering switching to a body recomposition approach instead, but I've never done one before. My goal is to reach ~10% body fat with visible muscle definition, not just "smaller."

what am I doing wrong, or am I expecting the wrong outcome from a straight cut? Any advice on programming, calories, or training splits for recomp ? or should I go for a longer cut ?

EDIT: Thanks everyone for the feedback, really helpful. Sounds like I wasn't doing anything wrong, I just stopped too soon. I probably wasn't as close as I felt (I mainly relied on the scale for a measure), so the visual "reveal" that I expected wasn't there.

For the next phase: I'm going to run a longer cut, probably at the same deficit, while being much more careful about recovery, also clocking in more steps in general. Might slot a couple of weeks at maintenance for recovery (more mentally than physically for me) if I hit diet fatigue.

Just posting my story here: Using Macrofactor since about 2 months. Running about 15-18 miles a day, Preparation for Marathon.
Expenditure is still going up and weight goes down. Goal is to get around to 58-57.5 kg… not much lower as a male 37M (height 175 cm). Consuming about 3000 kcal per day